12 Days of Christmas Bodyweight Workout

Dec 24, 2019
by Sarah Moore  



Turkey with extra gravy, buttery smooth mashed potatoes, a glass of eggnog or two, and an endless assortment of Christmas cookies... It's easy to get carried away during the holidays. Add to that the frantic schedule of heading from one social obligation to another and often less than ideal weather conditions, and it's easy to feel discouraged when you get back into your fitness routine after the holidays.

But what if there was a workout you could easily slip into your busy eating-and-visiting schedule that doesn't require any equipment? Besides, this way you can get a headstart on your New Year's resolutions instead of deciding it's already too late to fulfill them on January 10th. Turn on some tunes and set a timer for yourself and you might even have fun with this "12 Days of Christmas" workout... Or not. Either way, you should give it a try.






How To:

The workout premise is just like the song. Start with one 20-second plank hold. Then move on to 2 superman extensions, followed by a plank hold for 20 seconds. Next, 3 burpees, 2 superman extensions, and a 20-second plank hold. Follow that with 4 rolling side-arm planks, 3 push-ups, 2 burpees, and one 20 second-plank hold. Keep going until you've built up and completed the full countdown from 12 alternating side lunges down to that plank hold.


1 - Plank hold for 20 seconds
2 - Superman extensions
3 - Burpees
4 - Rolling forearm side planks
5 - Push-ups
6 - Reverse Lunges
7 - Tuck jumps
8 - Sit-ups
9 - Air Squats
10 - Mountain climbers
11 - Hip raises
12 - Alternating side lunges


1 - Plank hold for 20 seconds

2 - Superman extensions


3 - Burpees

4 - Rolling forearm side planks


5 - Push-ups

6 - Reverse Lunges


7 - Tuck jumps

8 - Sit-ups


9 - Air Squats

10 - Mountain climbers


11 - Hip raises

12 - Alternating side lunges



Summary:

START
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1
DONE.


Variations:

You can try to just complete all the exercises, do it for speed as fast as possible, hold weight when you're doing the squats and lunges if you have dumbbells (or milk jugs!) available or mix it up with other exercises if you have access to a more extensive gym.


Don't forget to stretch afterward! If you need some extra inspiration, revisit Yoga with Abi's most recent videos.


73 Comments

  • 54 2
 You ever see a man puke mash and gravy through his nose whilst doing 'the mountain climber'?!
  • 52 0
 What's your Youtube channel, please ?
  • 1 3
 Forget this go to the gym and focus on squats and deadlifts and bench, and pullups. all you need to do.
  • 34 3
 I prefer trail building as my workout.
  • 5 0
 Absolutely this
  • 7 0
 Actually, yeah. My upper body has never looked as good as after a bunch of days swinging a 5lb pick and shoveling dirt. Go dig!
  • 3 0
 I removed my in-ground trampoline and dug a deeper hole underneath (so that I can jump higher when it is back in place). Does this count? It was a lot of digging and the deeper you go, the higher you need to throw the dirt. Not sure about my technique though. According to Timo Pritzel I should try to switch sides holding that shovel as much as possible but I still definitely have a preference. Next step is to learn to push the wheelbarrow with one hand as a replacement for the Farmers Walk Wink .
  • 10 0
 Just hit the jump you've been working on for three days and stuck the landing..... Burpees
Or, coming up short and...Tuck Jump
Imagining a berm at speed ... Side Lunges
Gotta poop while trail building?..... Air squat ...with a wipe out (Advanced move.)
Its all there. No better work out. Go build trail.
  • 1 0
 ...and u get double the results, I've been trying to work out but I all ways ending up choosing the digging on rainy days
  • 2 0
 @tatertottwo: lol....totally nailed it
  • 17 1
 I feel like this is fat shaming me.
  • 22 0
 Welcome to 2020!!!!Where everything is offensive and facts don't mean shit!
  • 11 0
 @nug12182: wasn’t that 2019?
  • 6 0
 @Pisgah4life: He's from the future.
  • 7 1
 Funny thing about shaming. If you aren't already ashamed of something you can't be shamed.
  • 2 0
 @reverend27: Your name implies something 'bout original shame.
  • 4 0
 @nug12182: are you shame shaming him too now. Shame on you
  • 1 1
 That depends on which gender you chose
  • 3 1
 @thesharkman: I identify as a car!Im a TransAm. VROOM!
  • 1 0
 @noapathy: haha no its a reference to the guitar company Reverend.
  • 1 0
 @reverend27: Ah, nice. Play on.
  • 15 0
 13 - Lifting a pint of Bailey's up and pouring it down your neck
  • 1 1
 Swap Paws to keep your Popeye arms even that way you can go Right And Left.
And a Merry Xmas to all Pinkies. (PB)
  • 3 0
 A Pint of Bailey's? Eek
  • 2 0
 @Dropthedebt: Yep, just don't look at the calories haha
  • 12 1
 Can I just grab my turkey and potatoes with me, go to nearest gym and watch all those beautiful men and women doing their workouts?
  • 7 0
 Yes you can - but only if you find that many beautiful people in your local gym. Jesus I feel so fat
  • 1 0
 @vhdh666: my local people don't eat burgers all the time, so ... . there's a chance.
  • 13 0
 This looks like a lot of work.
  • 7 0
 Challenge accepted. Thanks for posting. But I'm going outside riding if the sun comes out in North Delta this holiday week.
  • 1 0
 I think you’re safe. Nasty out there.
  • 1 0
 riding in North Delta??? You're 35-40 min from the North Shore. At the very least you could do Burnaby mountain.
  • 1 0
 @rrolly: Rode Mount Fromme on Sunday, SFU is OK. The local trails are flowing and there is more to ride than most know about: www.trailforks.com/region/delta-watershed But this thead is about the 12 days of Christmas, so I'll do that then go for a rip in the Shed.
  • 1 0
 @Chill75: Rode Eagle just over a week ago, but Manhandler is a bit too muddy after all the rain. After a bit of dry spell (today) it'll be really good. Seymour is fantastic. So many good trails around. Have a great Christmas!
  • 1 0
 @smooresmoore This sequence is great and much more difficult than I thought. By the time I was on day 12 working down to day 1 plank for 20 seconds, I was dreading that last plank. Will try this once a week to mix up my other cross training, I'm sure I will be stronger in the end. Cheers.
  • 4 0
 Did this version of the 12 days at workout class today with a bunch of fire breathing fitness millennials. Nearly died but set the KOM - they're young but I'm angry. The getting up from and down to the floor so many times was surprisingly taxing 1 burpee dumbbell deadlift 2 db thrusters 3 clapping push ups 4 jumps squats 5 v ups 6 star jumps 7 Russian twists each side 8 lunge hops 9 push ups 10 kettlebell swings 11 shoulder tap planks each side 12 Russian deadlifts
  • 3 0
 So for the single side exercises, eg. the 6 Reverse Lunges. Would you be doing 6 per side or 3 on each side?
Thanks for this great resource! I will definitely try it out!
  • 4 0
 I did it as 3 each side and it was plenty hard but you can adapt as you see fit!
  • 1 0
 Loving this bodyweight fitness workout, I love seeing some calisthenics love. I'll give this 12 days of xmas workout a try, although I tend to use apps like calisthenicsskills.com to create bodyweight workout routines to follow
  • 3 0
 Calisthenics kills? That website is bollocks... people kill, not exercises!
  • 2 2
 This is awesome info and some sort of inspiration if you need a little push - I’m on my usual break from gym until February but make sure the first thing I do in the morning is to go for a run ( usually 3 mile, this week I’m alternating between 1 and 4 miles,) stretch, shower, then carry on with my day .. .. . There’s a bit more downtime this time of the year but by doing little bits it won’t be so fire up the engines next year. .. ...
  • 13 12
 Guys doing “Perfect push ups” have more good videos. Unless you are into crossfit where zero care for form is the norm. Do it fast more reps more reps, more grunting, more sweat, more screaming! Smile
  • 5 0
 Is crossfit the same thing as porn?
  • 30 9
 @Konyp: it’s a group masturbation with undefined outcome
  • 4 21
flag gravitysgirl (Dec 24, 2019 at 5:22) (Below Threshold)
 @Wakidesigns Obviously you have never actually done any Crossfit.
  • 11 7
 @gravitysgirl: obviously I did and there are crossfit classes in the same room in my gym while I am lifting. In fact one could call a part of my routine crossfit. I prefer name circuit training since I do not need validation from any people to justify what and how I lift. If you want to train with a group, grab a ball Smile
  • 6 0
 Ah CrossFit never understood the sport. You exercise to show how much you can exercise.
  • 1 0
 Calimoves. Fitnessfaqs is a great source for calisthenics info also.
  • 2 0
 @WAKIdesigns: I hope you didn't pay too much for that.
  • 1 0
 Form is most important part for safety and progress reasons with any sport )
  • 3 1
 No, actually, your numbers are all F'd up. The written things don't match the list order or numbers.
  • 4 1
 They should be correct now! Made a couple modifications after I tried it.
  • 3 1
 @sarahmoore: Well, we thank you for responding but Nope, the written description still has them out of order compared to the list. "Start with one 20-second plank hold. Then move on to 2 burpees, followed by a plank hold for 20 seconds. Next, 3 push-ups, 2 burpees, and a 20-second plank" Burpee is 3rd round yet you have it on 2nd, Push-up isn't until 5th round yet you have it in 3rd.

Each written example is wrong LOL. Wink
  • 1 0
 Did this for fun, felt good, definitely not a gym guy but with the holidays not a ton of time to ride this week. Thanks for the post, would love to see more in the future!
  • 1 0
 Thanks for this! Well...thanks until two days from now when I can't get out of bed! That was waaay harder than I thought it would be. Cool.
  • 2 0
 I believe that is Tahnee and Kaos Seagrave in the first photo, is it not?
  • 2 0
 Ouch
  • 3 1
 This is pinkworkout.
  • 1 0
 @sarahmoore
That 1st is wrong I guess
  • 1 0
 Yeah, noticed that too - it repeats in the 11th clip.
  • 2 0
 1st exercise is a 20-second plank hold.
  • 1 0
 Who is the in house s&c advisor?
  • 1 0
 That song thing was entirely confusing but I think I get it now.
  • 2 1
 START 1 2-1 3-2-1 4-3-2-1 5-4-3-2-1 6-5-4-3-2-1 7-6-5-4-3-2-1 8-7-6-5-4-3-2-1 9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 11-10-9-8-7-6-5-4-3-2-1 12-11-10-9-8-7-6-5-4-3-2-1 DONE.
  • 1 1
 @sarahmoore:Thanks for this little workout vid! This is a group that sometimes needs things spelled out. So, as you might guess, numbers can really be confusing. This is awesome! Thanks. Happy Holidays!
  • 3 3
 this is very amateur, the is a list of exercises and the description doesn't match :-(
  • 2 1
 Should be all good now!
  • 1 0
 i'm tone def, can't do it.
  • 1 0
 Digging is always fun until you become a farmer.
  • 1 1
 I'll make it my new year's resolution, which I wont to!
  • 1 0
 And I am going to eat hare, potatoes, veggies and red wine now - and will be doing some of these exercises in 2020

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